Josh Newton

WEDNESDAY 180704

4th of July 2018 WOD – *Only 8:00 a.m. and 8:45 a.m. Classes Scheduled for Today* “31 Heroes” In Teams of 2, AMRAP 31: 8 Thrusters (155/105)  6 Rope Climbs 11 Box Jumps (30/24) *Partner A runs 400m with a… Read more »

MONDAY 180702

I. Warm-Up II.  EMOM x 9 Minutes Minute 1 = 10 Alternating DB Step-ups  Minute 2 = 12 V-Ups Minute 3 = 5-8 Strict Pull-ups (band, ring rows, something strict) III. 3 Rounds For Time: -400 Meter Run – 20 Alt. DB… Read more »

ROWING WOD 180702

3 x 5 min / 3 min easy Row three 5 minute pieces. Row for three minutes at light pressure between each piece.

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FRIDAY 180629

I. Warm-Up II. Every 5:00 minutes, Complete: -200 meter Run -20 AbMat Sit-ups -10 Power Cleans 95/65 *Rest the remainder of 5 Minute Period* *Complete 5 Total Rounds* III. Cool Down  

THURSDAY 180628

I. Warm-Up II. Every :90 for 6 Sets – Barski Cleans (3 High Hang Squat Cleans)  III. 14 Minute AMRAP: – 7 Push Ups – 7 Box Jumps 24″/20″ – 7 Pull Ups IV. Cool Down

WEDNESDAY 180627

I. Warm-Up II. For Time: -200m Run -8 Deadlifts (275/185) -400m Run -9 Deadlifts (275/185) -800m Run -10 Deadlifts (275/185) -400m Run -9 Deadlifts (275/185) -200m Run -8 Deadlifts (275/185) Level III – Rx Level II – 225/135 Level I – 185/95 (or less) *This workout… Read more »

TUESDAY 180626

I. Warm-Up II. 5 Rounds For Reps: In a 3 Minute window, Complete: – 20 Calorie Row – Max Wall Balls *Rest 1 Minute B/N sets* *Score = Max Wall Balls Complete III. Cool Down

MONDAY 180625

I. Warm-Up II. Bench Press 5 Sets x 4 Reps* *Increase weight each set as able. III. “Megan” 21-15-9 – Burpees – KB Swings (53/35) – Double Unders (singles 2x) IV. Cool Down

FRIDAY 180622

*2 Year Anniversary Bash starts @ 5:30 p.m. (6/22).  Bring a side dish to share and a beverage of choice – Meat (burgers, brats) will be provided* I. Warm-Up II.  Every :90 Seconds for 6 Sets: – 3 Power Cleans+2 Front… Read more »